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BoostcampPNG

MI6 Method

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Program Description

A strength & conditioning program built for the Bond look. Inspired by the athletic build made famous by Daniel Craig in films like Casino Royale, this program focuses on upper-body strength, trap development, and a tight waist while keeping conditioning high. Think powerful, lean, and athletic — not bodybuilder bulky.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 06, 2026 12:45
  • Last Edited
    Mar 06, 2026 01:10
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.5%
Upper Back
11.1%
Triceps
10.7%
Abs
9.6%
Quadriceps
9%
Chest
8.5%
Glutes
8.5%
Hamstrings
7.7%
Lats
5.1%
Biceps
5.1%
Middle Delts
4.7%
Lower Back
2.4%
Rear Delts
1.3%
Forearms
1.3%
Adductors
0.9%
Other
0.9%
Cardio
0.9%
Abductors
0.9%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Goblet Squat
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Shrug (Barbell)
4
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Arnold Press
3
10 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Chair
4
10 reps
-
7
Kettlebell Clean and Press
1
AMRAP
-
8
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Shrug (Dumbbell)
4
10 reps
-
4
Face Pull
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Knee Raise (Captain's Chair)
4
10 reps
-
7
Kettlebell Swing
1
AMRAP
-
8
Stair Climber
1
20 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
-
2
Dip (Weighted)
4 Sets
6 Reps
-
3
Goblet Squat
4 Sets
8 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Cable Crunch
4 Sets
12 Reps
-
7
Kettlebell Clean and Press
1 Set
AMRAP
-
8
Walk
1 Set
20 mins
-
Day 2
1
Trap Bar Deadlift
5 Sets
5 Reps
-
2
Chin-Up (Weighted)
5 Sets
5 Reps
-
3
Shrug (Barbell)
4 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Hanging Leg Raise
4 Sets
12 Reps
-
7
Kettlebell Swing
1 Set
AMRAP
-
8
Stair Climber
1 Set
20 mins
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Dip (Weighted)
4 Sets
8 Reps
-
3
Leg Press (45 Degrees)
4 Sets
10 Reps
-
4
Arnold Press
3 Sets
10 Reps
-
5
Chest Fly (Machine)
3 Sets
12 Reps
-
6
Ab Chair
4 Sets
10 Reps
-
7
Kettlebell Clean and Press
1 Set
AMRAP
-
8
Walk
1 Set
20 mins
-
Day 4
1
Chin-Up (Weighted)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
-
3
Shrug (Dumbbell)
4 Sets
10 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
6
Knee Raise (Captain's Chair)
4 Sets
10 Reps
-
7
Kettlebell Swing
1 Set
AMRAP
-
8
Stair Climber
1 Set
20 mins
-